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Low FODMAP Banana Oat Waffles


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Low FODMAP Banana Oat Waffles

These Low FODMAP Banana Oat Waffles are on the heartier side featuring oats as well as a mixed grain flour in addition to banana, brown sugar, cinnamon and nutmeg. They are even a bit chewy due to the old-fashioned rolled oats.

I like them with pure maple syrup, which is a low FODMAP sweetener, but you could gild the lily and offer a schmear of Cream Cheese Frosting, as we have pictured in the small white dish.

low FODMAP Banana Oat Waffles on blue and white plate

As with any waffle recipe, the number of waffles that you get will be determined by the size of your waffle maker. I made the Low FODMAP Banana Oat Waffles pictured in a large, round waffle maker, and the recipe yielded 4 waffles.

Regardless of number of waffles, I suggest a 4 to 6 Serving yield.

Note that you have to make the low FODMAP “buttermilk” (soured milk) first, so look at that recipe first, but don’t worry, it takes less than a minute to make and then it just has to sit for a few minutes.

low FODMAP banana oat waffles against blue backdrop

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low FODMAP Banana Oat Waffles on blue and white plate
3.54 from 13 votes

Low FODMAP Banana Oat Waffles

We love a good waffle - sometimes for dinner! These Low FODMAP Banana Oat Waffles are hearty enough for an evening meal.

Low FODMAP Serving Size Info: Makes about 4, 8-inch (20 cm) round or 10, 4-inch (10 cm) square waffles; serves 4 to 6

Makes: 6 Servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Dédé Wilson


  • 1 cup (145 g) all-purpose low FODMAP gluten-free flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
  • 1 cup (99 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet
  • 3 tablespoons firmly packed light brown sugar
  • 1 tablespoon baking powder; use gluten-free if following a gluten-free diet
  • Pinch salt
  • ½ teaspoon baking soda
  • ¼ teaspoon cinnamon
  • 1/8 teaspoon freshly grated nutmeg
  • 1 ½ cups (360 ml) lactose-free “buttermilk” (I prefer to make this with lactose-free whole milk), at room temperature
  • 2 large eggs, at room temperature
  • ½ teaspoon vanilla extract
  • ¼ cup (57 g) unsalted butter, melted
  • 1 medium sized, ripe banana, peeled and thinly sliced


  1. Preheat waffle iron according to manufacturer’s instructions. Preheat oven to 200°F/95°C if you want to keep waffles warm between batches.
  2. Whisk the flour, oats, brown sugar, baking powder, baking soda, salt, cinnamon and nutmeg together in a large bowl to aerate and combine; set aside.
  3. In a smaller bowl, whisk together the “buttermilk”, eggs and vanilla until well blended. Pour this wet mixture over the dry mixture and whisk together until a few floury streaks remain, then drizzle in melted butter and add banana and continue stirring together until everything is combined.
  4. Coat waffle maker lightly with nonstick spray (you will most likely only need to do this once at the beginning). Scoop waffle batter into preheated waffle iron, making sure batter covers the entire surface, but does not overfill the waffle maker. Close the top and cook until waffles are crispy top and bottom and golden brown, probably about 4 minutes or so depending on waffle maker. Keep waffles warm in oven directly on rack as you continue to make waffles. Serve waffles immediately with pure maple syrup and a pat of butter alongside, if you like.


If You Can Tolerate
  • Lactose: If you passed the lactose Challenge you may use regular whole, 2%, 1% or fat free milk instead of lactose-free. I prefer this recipe with whole milk.
  • Fructans: If you passed the fructan wheat Challenge you can use regular unbleached all-purpose flour; measure this out by weight for best results.
Course: Breakfast, brunch, Dinner
Cuisine: American


Calories: 407kcal | Carbohydrates: 60g | Protein: 10g | Fat: 13g | Sodium: 289mg | Potassium: 142mg | Fiber: 5g | Sugar: 11g | Calcium: 21mg | Iron: 1.7mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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